Three Hills Workout

This is a workout for those in good shape (intermediate level runners) and who want to blast 150-200 calories in 20 minutes. The exercise simulates a 3 hills track with a maximum elevation of 6 degrees. The total distance run is 1.27 miles. You can use this workout in the days when you don’t have much time to train but you have a high level of energy that needs to be consumed.

Before you start, you may want to stretch and do some warm up exercises. The workout begins with a 2-minute warm up but you can extend this period as much as you need to.

Incline Speed in mph Time in seconds Distance in miles
0 2 60 0.075
0 2.5 60 0.075
0.5 3 90 0.075
1 3.5 90 0.0875
2 3.5 30 0.0291
3 4 30 0.0333
4 4 30 0.0333
4 5 30 0.0416
4 6 90 0.15
5 6 30 0.05
3 4 90 0.1
4 4 60 0.0666
4 5 30 0.0416
4 6 90 0.15
5 6 30 0.05
3 4 90 0.1
4 4 60 0.0666
2 4 60 0.0666
0 4 60 0.0666
0 2 120 0.0666

Try this workout and send us your thoughts. How did it worked for you? Was it too hard or too easy? Every comment is appreciated.

Leave a Reply

Your email address will not be published. Required fields are marked *

Captcha *